Every day we hear or see advertisements about how milk falls under the calcium-rich diet. However, if this were the case, people who eat plant-based foods would be severely deficient in calcium. Yet this is not the case and there are many different types of calcium-rich foods that keep you healthy.
In this article, we look at what calcium is, what it does, how much you need, and which foods are high in calcium. After all, calcium is one of the most well-known minerals.
What is calcium?
There are two main types of calcium: calcium phosphate and calcium citrate malate. Calcium phosphate is common in animal milk products while calcium citrate malate is common in supplements. We absorb both variants almost equally well. The absorption of calcium is reduced when you ingest oxalic acid and phytic acid. These are mainly found in grains, spinach, and rhubarb. However, if you eat enough products with calcium, the chance of a deficiency is very small.
Adults need about 950 milligrams of calcium per day. Children, pregnant people, and the elderly need more: up to 1200 mg per day. From 2500 mg (or 2.5 grams) of calcium per day, you can suffer from urinary tract stones.
Calcium reduces the risk of osteoporosis and osteoporosis. In addition, it supports your muscle maintenance and promotes the health of your nervous system. A calcium deficiency increases the risk of bone fractures and muscle cramps.
What is calcium-rich food?
1. Seeds as a calcium-rich food
Chia seeds, poppy seeds, and sesame seeds are great sources of calcium. Just one tablespoon of poppy seeds (about 9 grams) already contains 126 mg of calcium. That’s more than 10% of the RDI for adults.
In addition to calcium, there are also many probiotic bacteria in yogurt that are good for your gut. Within the different types of yogurt, however, there are differences in the amount of calcium present. Low-fat yogurt is the best choice here, with up to 448 mg of calcium per 230 grams of yogurt. Greek yogurt contains relatively little calcium.
3. Calcium Rich Food: Legumes
If you like to eat beans, you’re in luck. Brown beans contain 113 mg of calcium per 100 grams of beans. Beans are also often mentioned as a good source of nutrients for vegans because they also contain many other healthy substances in addition to calcium.
While many nuts contain adequate amounts of calcium, almonds have the highest calcium content. For example, a handful of almonds easily contains 75 mg of calcium. In addition, eating nuts has even more health benefits, research shows. So feel free to eat almonds to get your calcium-rich diet.
Finally, of course, we have milk. A cup of cow’s milk easily contains between 280 and 350 mg of calcium. In addition, there is also a lot of protein, vitamin A and vitamin D in milk. Plant-based milk products often also have calcium but in lower amounts. So you have to consume more of this to get the same amount as with cow’s milk.